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NUTRITION

To help support the EmergeFit – Keto Diet Challange, I will be adding documents and links here so you can access them easily. Check back as I will continue to add resources as I come across them. Recipes will be added as separate posts.

Keto – Getting Started

The main question everyone has is what are the foods I can and cannot eat. Here is a list of Keto approved Food and Snacks Source: Keto Size Me.

How do I set my goals?

You should create comprehensive goals for your Keto Diet because there are many benefits of Keto and you want to stay committed as long as possible. Set goals based on how you want to feel, look, perform, etc.

How much do I eat?

Using a Keto Diet Calculator such as this one, determine your personal caloric and macronutrients goals. You need to have a Calorie goal that will then be broken down into Macros – Carbs, Proteins and Fats. The recommendation is to maintain carbs between 25 and 50g a day. Carbs should be 5% of your total consumption, Proteins approx 20% and Fats 75% (Whoa! Isn’t the goal here to be less fat? Yes, just stick with me for a minute)

How do I track what I eat?

Use a calorie track like MyFitnessPal to help you track and plan meals. I usually add something I am planning to eat into the tracker BEFORE I eat it so I can see how it will impact my daily totals and then I play around with servings and other variables to be sure I stay on track. I upgraded to the premium version so I could set my goals using actual grams vs percentages and track Dietary Fiber. This is key because Keto tracks NET Carbs (Total Carbs – Fiber).

Tis the season of parties, group outings and other gatherings centered around food. And let’s be real – there aren’t too many parties out there serving green smoothies, kale and quinoa salads and infused water. But don’t get nervous. It’s ok. Food is fuel. Food is not the enemy and eating food is not a crime. Nor is exercise a punishment for enjoying food with friends and family. Enjoy food and drinks in moderation. Participate in physical activity because it makes your body strong.

This is not a license to go overboard, it is a reminder that you are a total being – mind, body and soul. It is nurturing to allow yourself to spend time with loved ones, without feeling guilty or stressed about a menu, calories or macronutrients. Your attitude about food is present when you eat. Don’t consume negativity, guilt or unneeded stress. Instead align your thoughts about food and exercise in a way that enables you to consume positivity, gratitude, and nourishment.

Here are some holiday tips to help you maintain your wellness goals and routines, while still allowing yourself to create memories with loved ones.

Carry healthy snacks and eat them before you get to the party or get-together to help you avoid over-indulging

Maintain your routines in a flexible way. Schedules tend to get busy around this time of year, so you may not be able to make your regularly scheduled classes and you may not be home on the weekend to create extensive meal plans, but try to stay on track the best you can. Workout using online videos; Prepare quick, healthy meals or consider a meal planning service for a few weeks; Try protein drinks, clean snacks and bars to help fuel you while you are out and about.

Hydrate! – If you are consuming alcohol, be sure to hydrate before you drink and re-hydrate after. Consuming water in between drinks is a great way to limit your alcohol intake and intentionally re-hydrate.